Standing Calf Raises

Person performing standing calf raises on both feet while holding a support bar for balance

TARGET MUSCLES:

  • Gastrocnemius: Prominent calf muscle responsible for raising the heels through ankle plantar flexion, particularly when the knees are relatively straight.
  • Soleus: Deep calf muscle beneath the gastrocnemius that assists with ankle plantar flexion and helps maintain standing stability.

START POSITION:

  • Stand upright on a flat, stable surface with feet approximately hip-width apart and toes pointing forward.
  • Lightly grasp a secure support bar with both hands to maintain balance.
  • Keep the knees straight but not forcefully locked, with the abdominal muscles engaged and spine in a neutral position.
  • Distribute body weight evenly across both feet.

PROCEDURE:

  • Exhale as you slowly raise both heels simultaneously by pressing through the balls of the feet.
  • Continue lifting until the heels are comfortably elevated, keeping the body upright and balanced.
  • Pause briefly at the top of the movement while contracting the calf muscles.
  • Inhale as you slowly lower both heels until they return to the floor, maintaining control throughout the movement.
  • Repeat using slow, controlled movements.

NOTES:

  • Precaution: Avoid bouncing, using momentum, or rolling the ankles excessively inward or outward.
  • Precaution: Maintain an upright posture and avoid using the support bar to pull the body upward.
  • Beginner variation: Perform the exercise with a smaller range of motion while maintaining balance and control.
  • Advanced variation: Perform single-leg calf raises or add external resistance as strength improves.